Tuesday, July 02 2019

Looking for a workout that encompasses cardio, toning, yoga, stretching and balance?  Dynamic Water Yoga features 10 combinations that introduce a base move and then progress four times until ending in a yoga posture. 

The inspiration for this workout was my Wednesday morning 10am aqua class which is only taught during the tourist season – January through April.  The class is called Aqua Flex & Flow and I incorporate formats such as yoga, Pilates, Ai Chi, light toning and Arthritis Foundation exercises.  January came quickly this year and that meant it was time to go back to the lab and create a new routine. 


Good Intentions
The original plan was to create an active aqua yoga program.  Yoga is an ideal fitness format because it combines strength, flexibility, balance, focus and breathing, all essential ingredients of wellness.  Let’s just say that sometimes the best intentions can fail miserably.  In my first effort, I tried holding the yoga postures for 45 seconds.  WRONG!  Then 30 seconds.  WRONG!  The problem is that I teach in a chilly lap pool (83F/28C) and the students were getting cold and miserable.   Eventually I reduced the postures to 15 seconds and added in 30 seconds of cardio intensity.  BINGO!  These adjustments for cooler waters were the winning ticket.  Yogis will bristle at calling this yoga because it is NOT.  Full transparency - the adjustments transformed this into a cardio and toning class with some yoga flavor.  However, my original intention was an active yoga class and I’ll be damned if I am not going to keep the name.



Each of the 10 combinations introduces a different base move and then progresses four times until it ends in a yoga posture.  

Base Move – 15 seconds

  1. Base move with intensity – 30 seconds
  2. Base Move & transitional move – 15 seconds
  3. Upper & lower body toning – 15 seconds
  4. Upper body toning/lower body yoga posture – 15 seconds

Yoga posture – 15 seconds

NOTE:  Each combination is performed TWICE to balance right & left


Customizing the template for your pool, population and programming

The beauty of a template is that it is easy to make changes that reflect desired goals and outcomes.  If your class likes more cardio then increase the time on the intensity or add more aerobic moves.  If you typically do mostly strength training than increase the time on the toning.  If you teach in a warm water pool, decrease intensity and add longer yoga postures.  This will all be a lot easier with the NEW FEATURE that just launched.  SURPRISE!   Watch me explain more about adjusting the template with the new feature. 


The timing of the template in this workout reflects my more choreographed style of fast-paced changes.  Moves are not held on to very long.   All of the timing is based on the music.  One 32-count phrase is approximately 15 seconds.  Aside from holding the intensity for two 32-count phrases (30 seconds), all other moves change at the top of the phrase for the entire workout. 


The music used in Dynamic Water Yoga was 120bpm.  The custom playlist, Active Yoga, was designed for this video courtesy of Yes! Fitness Music Custom Mixes.  Click on the Active Yoga link and you can download the playlist for $15.00 – or FREE if you have their Yes! Go subscription.  If you wish you can also adjust the BPM or add & delete songs from the playlist. 


Equipment Options

Equipment is completely optional in this workout.  However, this routine includes lots of muscle conditioning opportunities and drag equipment is ideal for maximizing the water’s resistance. Speedo gloves were used for upper body and Aqualogix Ankle Blades for lower body. Watch me explain drag resistance and the equipment used.

Aqualogix Ankle Blades

The Aqualogix ankle blades are my new favorite thing because they add so much more resistance to the movements of the legs.  The Green Highspeed Ankle Fins feature less surface area and are more appropriate for activities that include cardio. The Blue Max Resistance Ankle Fins are better for more focused lower body training. Both are available in the Marketplace


Speedo AquaFit Gloves 

Webbed gloves can be used in any water exercise workout and are highly recommended if you want to increase intensity and resistance.  The gloves I used are the Speedo Aqua Fit Gloves and they are available in the Marketplace.  However, any webbed gloves will suffice. 


Introducing Notes Studio

As mentioned above, this is the first video to post with the NEW NOTES FEATURE.  There is now an Edit tab that allows you to open the notes in an editor and customize them.  Creating classes has never been easier or more fun. 


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Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.